Neck Pain and Stiffness
Often worse after prolonged desk work, phone use, or computer work.
Lakeside Chiropractic · Joondalup
Tech Neck and Forward Head Posture Treatment in Joondalup
Neck pain, headaches, and stiffness from screen use and forward head posture. Here is what is happening and what can help.
Tech neck and forward head posture are two names for the same underlying problem: the head has drifted forward of the shoulders, increasing the load on the cervical spine and straining the muscles, joints, and discs of the neck.
Screen-Related StrainProlonged phone and computer use can increase neck loading
Whole-Pattern AssessmentMovement, posture, strength, and nerve signs are considered
Long-Term ChangeTreatment is combined with exercise and device-use changes
Why posture changes the load
What Is Tech Neck and Forward Head Posture?
Your head weighs around 4 to 5 kilograms in a neutral position. As it moves forward, the effective load on the cervical spine rises dramatically.
Research by Hansraj (2014) found that at 15 degrees of forward tilt the load rises to around 12 kilograms. At 60 degrees, a typical phone-scrolling position, it reaches around 27 kilograms.
Over hours of daily screen use, that sustained load creates significant stress on the discs, joints, and muscles of the neck.
4–5 kgNeutral position
12 kgAbout 15° forward
27 kgAbout 60° forward
Over time, forward head posture can flatten the natural cervical curve, tighten muscles at the base of the skull and across the shoulders, and irritate the facet joints and discs.
Common symptoms
How Tech Neck Can Affect You
For many people, occasional stiffness progresses to daily pain, headaches, and sometimes arm symptoms if a nerve becomes involved.
Headaches
Frequently felt at the base of the skull or across the forehead.
Upper-Shoulder Aching
Tightness may build across the shoulders and shoulder blades.
Reduced Neck Mobility
Turning, bending, or extending the neck may become limited.
Jaw Tension or Clicking
Changes in head and neck position can affect the muscles supporting jaw movement.
Arm or Hand Tingling
More advanced cases may involve tingling or numbness if a cervical nerve is irritated.
What the research says
Manual Therapy, Exercise, and Cervical-Curve Correction
Manual therapy plus exercise
Combined Care Outperformed Exercise Alone
A randomised controlled trial by Fathollahnejad et al. (2019) found that combining manual therapy with stabilising exercises produced significantly greater improvements in neck pain, function, and forward head posture than exercise alone.
Denneroll and corrective exercise
Postural Gains Were Maintained
A randomised controlled trial by Suwaidi, Moustafa et al. (2023) found that Denneroll combined with corrective exercises produced greater improvements in head position than standard exercises alone, with gains maintained at three-month follow-up.
Assessment first
How We Help at Lakeside Chiropractic
We assess how your neck is moving, where the load is sitting, what your posture looks like, and whether there is any nerve involvement.
Treatment is tailored to what your neck actually needs.
- Movement: Cervical and thoracic movement are assessed for stiffness and overload.
- Posture: We examine head position, shoulder position, and how you sit or use devices.
- Strength: Deep neck flexors and upper-back postural muscles are checked.
- Nerve involvement: Neurological signs are assessed when symptoms extend into the arm or hand.
Chiropractic Adjustment and Mobilisation
Targeted techniques to restore movement at stiff cervical and thoracic joints and reduce compressive load.
Rehabilitation and Exercise
Specific strengthening for the deep neck flexors and postural muscles of the upper back.
Soft Tissue Therapy
Release of the suboccipital muscles, upper trapezius, levator scapulae, and pectoralis minor.
Dry Needling
May be used for trigger points in the neck, upper shoulders, and base of the skull.
Denneroll Cervical Orthotic
A home-use traction device designed to restore the natural cervical curve and correct forward head posture over time.
Cold Laser Therapy
Low-level laser may be used to reduce inflammation in irritated cervical joints and soft tissues.
Read more at Cold Laser Perth.
Kinesiology Taping
Applied across the upper back and cervical region to support posture and provide feedback during the day.
Graston Technique
Instrument-assisted soft tissue work to address fascial restrictions and chronic muscle tightness.
What you can do at home
Reduce the Daily Load on Your Neck
The most effective long-term change is adjusting how you use your devices and building the strength needed to support a better position.
Raise Your Phone
Bring the screen closer to eye level instead of repeatedly dropping your head toward your chest.
Position Your Monitor
Set the monitor at a height and distance that allows you to look ahead without leaning forward.
Take Regular Breaks
Short, frequent movement breaks reduce cumulative load from long periods in one position.
Strengthen Support Muscles
Targeted deep-neck and upper-back strengthening can improve endurance over time.
We can show you exactly what to do and how to progress it.
Come and see us
Do Not Wait for It to Progress
If your neck pain, headaches, or stiffness are starting to affect your day, it is worth getting assessed rather than waiting for it to progress.
We see patients from Currambine, Woodvale, Kingsley, Duncraig, Wanneroo, Tapping, Carramar, Heathridge, Edgewater, Mullaloo, Padbury, Banksia Grove, Yanchep, Gnangara, and across Perth's northern suburbs.
Call us on 9300 0095 or book online at lakesidechiro.com.au.
Disclaimer: This page provides general health information only and is not a substitute for professional assessment, diagnosis, or treatment. Results vary between individuals. Please consult a qualified health professional to discuss your individual circumstances.
Supporting literature
References
- Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014;25:277-9. PMID 25393825
- Fathollahnejad K, Letafatkar A, Hadadnezhad M. The effect of manual therapy and stabilizing exercises on forward head and rounded shoulder postures. BMC Musculoskelet Disord. 2019;20(1):86. PMID 30777064
- Suwaidi ASA, Moustafa IM, et al. A comparison of two forward head posture corrective approaches in elderly with chronic non-specific neck pain. J Clin Med. 2023;12(2):542. PMID 36675471
- Bryans R, et al. Evidence-based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther. 2014;37(1):42-63. PMID 24262386
Location Details
| Day | Hours |
|---|---|
| Sunday | 9:00 AM - 4:00 PM |
| Monday | 9:00 AM - 7:00 PM |
| Tuesday | 8:00 AM - 7:00 PM |
| Wednesday | 8:00 AM - 7:00 PM |
| Thursday | 8:00 AM - 7:00 PM |
| Friday | 8:00 AM - 7:00 PM |
| Saturday | 8:00 AM - 4:00 PM |
